During the first week of the introductory microcycle Smolov suggests doing lunges focusing on max stretching of the thighs.

Week two of the introductory microcycle
There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.

Smolov INSIST adding explosive drills in with these first 2 weeks. (Jumps and Pluos). Just make sure not to be hard on the knees.

Smolov also suggest doing a warm up before EVERY workout that consist of wide grip press behind the neck, squats, and a snatch without any knee dip. 3-5 reps of each, and do around 2 sets for each exercise.

*I also suggest stretching for about 15 minutes before each workout along with jogging in place*

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Then the hell starts.

This is known as the Base mesocycle and is 4 weeks long. (weightXrepsXsets)

Week 1

Monday: 70%x9x4

Wednesday: 75%x7x5

Friday: 80%x5x7

Saturday: 85%x3x10

Week 2

Monday: (70%+20 pounds)x9x4

Wednesday: (75%+20 pounds)x7x5

Friday: (80%+20 pounds)x5x7

Saturday: (85%+20 pounds)x3x10

Week 3

Monday: (70%+30 pounds)x9x4

Wednesday: (75%+30 pounds)x7x5

Friday: (80%+30 pounds)x5x7

Saturday: (85%+30 pounds)x3x10

Week 4

Monday: off

Wednesday: off

Friday: work up to near max single or take off

Satuday: work up to near max single or max if you took of on Friday

AHH!! that was tough eh?!?!?!

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Now we step in to the "Switching" phase which is 2 weeks long.

During these too weeks, we do light weight with maximum speed. Everyday is a DE day. No more heavy weights, i dont recommend going over 65% of your max. I will do sets of 8-10. These squats are DEEP.

Also, do box squats from the sticking point once or twice a week. Do jumps, legpresses, and squats from the sticking point as well during the switching phase. Just remember everything is EXPLOSIVE!!! and fast.

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Well enjoy that while it last because next is the Intense Mesocycle which is also 4 weeks long. In this section, youll notice the volume is cut down, but the intensity is out of the roof.

Intense Mesocycle: (you will base these percentages off of your new max)

Week 1

Monday: 65%x3, 75%x4, 85%x4x3, 85%x5

Wednesday: 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2

Saturday: 65%x4, 70%x4, 80%x4x5

Week 2

Monday: 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2

Wednesday: 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3

Saturday: 65%x3, 75%x3, 85%x4, 90%x5x4

Week 3

Monday: 60%x3, 70%x3, 80%x3, 90%x5x5

Wednesday: 60%x3, 70%x3, 80%x3, 95%x3x2

Saturday: 65%x3, 75%x3, 85%x3, 95%x3x4

Week 4

Monday: 70%x3, 80%x4, 90%x5x5

Wednesday: 70%x3, 80%x3, 95%x3x4

Saturday: 75%x3, 90%x4, 95%x4x3

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Well thats it, the hard part is over, now you have the last week. Smolov suggest doing this routine that week to help you peak:

Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3

Monday: Rest

Tuesday: 75%x4, 85%x4x4

Wednesday: Rest

Thursday: Rest

Friday: Rest

Saturday: Max

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Well thats all, hope this helped some people figure out what to do. If you have any questions, ill try to answer them. Tell me if i missed something or if something is false.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

i do not rep trade. i never have and never will. thanks for reading.
i patented thanks for reading. ill fook you in arse. thanks for reading.
i think she did want the dee. thanks for reading.
i am not in basic training or ait anymore. please stfu. thanks for reading.
i neg racist posts. thanks for reading.
i always put 100% into my stock purchases. dont be a bish. thanks for reading.
i mainly browse the supp section now for free food. thanks for reading.
i like dogs. thanks for reading.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

looks good, i was reading your journal and how/when do you incorporate upper body training into the week? also, are u deadlifting while doing smolov?

no sir, no deadlifts.

During the 3 times a week right now where i squat Mon, Wed, and Fri, i do chest, shoulders and bis on tuesday and saturday. back is on thursday

When i squat 4 times a week (mon, wed, fri, sat) i will do chest tuesday, and then back on thursday and thats it.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Im on my second week of smolov, and it definitely takes a toll on you. I bench twice a week, but now Im going to have to cut down to just once a week cause I cant finish sets that I finished with ease before. Pretty bummed. My legs feel strong as hell though.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

if you noticed or not, that is the same link i posted in the first post. many people read it and STILL dont understand.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Thanks for this thread, tator. I'll be refering to this thread and doing Smolov for the first time ever, during air force training in Mississippi this Spring
We'll see if I come out in one piece! Repped

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Cheers for PM'ing this to me mate, creating a excel sheet as i type this

When you did this, what were the gains you made at the end? Would you say it was worth those 11-13 weeks of pain for 5 minutes of glory?

Also, for the different phases, introductory, base ect.. do you retake your pb or just use the one you used for the introductory microcycle?

Edit: Was reading through again and found this, not sure if its an error or suppost to be like that. I've highlighted the bit i was concerned about.

There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.

Cheers for PM'ing this to me mate, creating a excel sheet as i type this

When you did this, what were the gains you made at the end? Would you say it was worth those 11-13 weeks of pain for 5 minutes of glory?

Also, for the different phases, introductory, base ect.. do you retake your pb or just use the one you used for the introductory microcycle?

Edit: Was reading through again and found this, not sure if its an error or suppost to be like that. I've highlighted the bit i was concerned about.

Should that be Monday, Wednesday, Friday?

Yes, i meant monday, wednesday and friday.

And i gained 50 pounds from doing the first 6 weeks only and i stopped there.

Originally Posted by trupowwa

i have a few questions

do it say you'll gain up to 100 lbs on your RAW lift, or your full gear lift?

and also, whats the point in gaining 100 lbs on your squats if your bench will fall drastically and your deads will prolly suffer some also?

I didnt bench at all while on the routine or deadlift and they both went up. And it is for raw.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Ok, and that was with no bench or deadlift work? Recon i could og from 92.5 to 100 by april then with no bench work on this routine? I started it today btw, my legs feel like jelly, i am dreading tomorrow.

Ok, and that was with no bench or deadlift work? Recon i could og from 92.5 to 100 by april then with no bench work on this routine? I started it today btw, my legs feel like jelly, i am dreading tomorrow.

Did you do the first 2 week phase?

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Doing it now, the full 13 weeks, did my first workout yesterday. I took 3 weeks off over christmas, didn't do any exercise.

I know you're only doing what the routine calls for, but thats a bad idea in my opinion.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.